General

Supination, which is also known as underpronation, may not be as common as overpronation (where the foot excessively rolls inward), yet it still affects an estimated 10 to 15% of the population. And if you’re one of the millions affected, it can affect how you feel in your footwear. So, it’s important to understand what to look for in the best insoles for supination. 

What Is Supination? What Are the Signs and Symptoms? 

Unless you’ve visited a podiatrist who’s diagnosed you with supination, you may not know you have it. However, there are some common signs and symptoms to watch for. 

Supination or underpronation is a foot positioning issue. It’s typically observed when walking, jogging, or running, and it often refers to the foot excessively rolling outward as you move. It can affect stability and impact absorption, so it may also increase the risk of injury. 

To discover if you may be experiencing supination, watch for an uneven wear pattern on your shoes. For instance, do you see excessive wear on the outer edges of the soles? 

Another common sign is frequent ankle injuries due to the outward rolling as you walk. You may also find the outside of the foot hurts after long periods of activity. 

Supination can also lead to pain and tightness in other parts of the body. You may experience discomfort in not only your ankles but also your legs, knees, and even hips, as the altered foot alignment affects the entire chain of movement. 

What Causes Supination?

Several factors can contribute to supination, starting with genetics and biomechanics. Folks who have high arches often naturally find their feet don’t flatten enough to absorb the impact efficiently when they’re on the move. Injuries can also affect gait, which could cause or exacerbate supination. 

Muscle balances or weakness in the legs and feet can also lead to changes in the distribution of weight and pressure, promoting supination. As can neuromuscular issues, such as seen with conditions like cerebral palsy or after a stroke. 

In addition, improper or inadequate footwear that doesn’t provide sufficient support or is too stiff can make supination worse or make the symptoms more painful. 

If you do experience discomfort in your feet, a visit to a podiatrist can help you understand the specific causes and thus provide appropriate options. For instance, they may recommend changing your footwear, adding custom orthotics, or exercises that can strengthen the feet and ankles to reduce discomfort and the risk of injury. 

Some people may find having added arch support and cushion provides the greatest relief. Others may find that exercises to strengthen their feet and enhance proprioception with minimal footwear can help improve foot mechanics over time for better foot positioning and gait. Others may experience greater relief with a combination of exercises and the appropriate insoles, depending on their activities.

Making changes in your footwear or improving the strength of your feet can take time as your legs and feet get used to the new mechanics. Experts often recommend transitioning slowly as your body adjusts. 

How Can Insoles for Supination Support Your Feet?

Insoles can be very helpful for people with supination, especially when using specific insoles designed for supination. Insoles can be added to your regular shoes to provide added support and cushioning, which may help correct the foot alignment and distribute pressure more evenly. This may not only reduce discomfort, it may ultimately decrease the risk of injury. 

For example, insoles can provide greater arch support for people with high arches, which can lead to supination. They can also add cushioning to the outer side of the foot. This added support can help absorb the shock that the feet and legs normally endure during walking or running. They may also help realign the foot to a more neutral position to reduce the stress on other parts of the body, such as the legs and back, and thus help minimize discomfort throughout the body. 

The best times to ensure you use the best insoles for supination include:

• During physical activities like running and walking when the impact on the feet is higher.
• If you’re experiencing chronic pain or discomfort. For instance, if you often suffer from foot pain, ankle sprains, or discomfort in the knees and legs, it might be due to inadequate foot support, even during normal, everyday activities. 
• After an injury related to supination, such as an ankle sprain, to help support your recovery and potentially help prevent future injuries. 
• If you stand or walk for long hours, especially on hard surfaces, insoles can be game-changers as they prevent foot fatigue and pain that may be caused by supination. 

Embrace Personalized Support for Greater Comfort

Only you know how your feet feel. You will want to look at your feet, the activities you enjoy, any symptoms you experience, and the types of injuries you’ve had. You may want to work with a podiatrist or other foot expert to find which kind of support your feet need. Some insoles, such as BluSol, are best for protecting your feet from extreme temperatures. You may want to combine them with other insoles that offer greater cushion or provide greater stability around the heel or arch. 

If you have high arches, the best insoles for supination will typically provide arch support to stabilize the foot and prevent rolling, add cushion, especially on the outer side of the foot, to help absorb impact, and contribute to improved comfort and alignment in your foot. 

There’s no “cure” for supination as it stems from your own natural foot structure and biomechanics. However, it is something that can be effectively managed with the right strategies and interventions. 

Insoles aren’t just an accessory for your shoes. They can be a gateway to enhanced comfort and improved foot health. Unfortunately, high arches can often make it challenging to find the right fit. Yet choosing the best insoles for high arches is a worthwhile endeavor. 

You may be looking at insoles for relief from foot pain caused by plantar fasciitis or metatarsalgia. Or you may be looking at improving athletic performance. Or perhaps you just want your feet to feel more comfortable when running on hot, hard surfaces. Maybe you simply need daily comfort, especially if you spend long hours on your feet. 

Sports, overuse, and spending long days on your feet can put a lot of pressure on your arches. Because we evolved to walk and run, which put a lot of strain on the feet, the arch naturally supports the weight and cushions our steps. In other words, the arch absorbs shocks and helps improve balance and stability as we stand and walk. 

Having a higher or lower-than-average arch can increase the risk of discomfort, pain, and injury in the lower body and back. Age, physical stress, weight gain, overuse, and neurological conditions can all affect our biomechanics and gait. And the arch is often a weak point.

Understanding the Need for Arch Support

The human foot evolved to walk on soft, natural terrains long before pavement was invented. Sadly, it’s uncommon to walk on soft dirt, grass, or sand today. Instead, most of us journey over artificial, hard, flat surfaces like sidewalks, asphalt, and concrete or tiled floors. We often come home to hard, flat surfaces from tile to hardwood. So, arch support is more crucial now than ever.  

While most people choose footwear for aesthetics, the right fit, including arch support, helps the body maintain good posture and a healthy lifestyle. Arch support can help compensate for the mismatch between how our feet evolved and our current walking surfaces and chosen footwear. The right insoles can significantly reduce the amount of stress the feet endure. They can protect the feet, add cushion, and reduce the shock that travels from the arch up through the body. 

Unfortunately, finding the right fit for high arches can be more difficult. This less common foot structure requires specific support to help distribute the pressure evenly on the foot. This can then help prevent the foot from rolling, which can lead to not only discomfort but also an increased risk of injury.

The right insoles for high arches provide relief from both immediate discomfort and then help maintain overall foot health and prevent issues in the future. While the journey to find the best insoles for high arches requires effort and patience, the payoff in terms of comfort and foot health is immeasurable. 

Determining Your Arch

No two people have the same foot structure. In fact, even our own feet differ from each other. It’s not uncommon for people to have feet that are different sizes. And there are differences in arches as well. This can make it challenging to find shoes that perfectly fit and provide the comfort, support, and style you want. 

To find the right arch support, you first need to understand your own feet. Arches can be divided into three categories:

1. Low
2. Average (normal)
3. High

To determine your arch, take off your shoes and socks, and step your bare foot onto a wet surface, such as damp sand or a tub of water. Then, place your wet foot directly onto a flat, dry surface (such as a sidewalk or piece of cardboard). The shape of your footprint can tell you which type of foot you have. 

If your footprint shows a full foot, you may have either a flat foot or a flat arch. This can lead to your foot overpronating or rolling inward. 

If your footprint only shows half of the center of the foot, as half doesn’t reach the ground due to the arch, then you have an average or normal arch. 

If you can see less than half of your footprint, you likely have a high arch. A high arch looks distinctly hollow when standing and bearing your body weight. High arches are less able to absorb shock or pressure than the other types of arches. This can lead to instability, which can then increase the risk of ankle sprains, muscle pain, joint tension, plantar fasciitis (which causes heel pain), and metatarsalgia (which leads to inflammation and pain in the ball of the foot), and other injuries. In addition, high arches can lead to fatigue as you walk or run. 

People on both the low and high end of the spectrum are more likely to suffer from foot pain because the arches aren’t able to fully distribute your weight or absorb shocks. That said, people with all arches can experience foot pain after a long day of being on their feet, playing their favorite sport, or other intense activities. 

The Best Insoles for High Arches

Insoles that are specifically designed for high arches offer several benefits. They can distribute pressure more evenly across the foot. They provide additional comfort and cushioning, which is beneficial during extended periods of walking, running, or standing. You can find inserts that are designed for everything from sneakers to sandals. 

If, however, you’re looking for the best insoles for high arches on hot surfaces, Blusol insoles stand out for their unique features. For instance, they combine cushioning with structure support to relieve the discomfort common with high arches. 

In addition, they’re designed to address heat discomfort by insulating the feet from heat buildup from the sole of the shoe, as is common in heat-intensive environments or from materials like asphalt and turf, which absorb and radiate heat. 

Keeping the feet cooler can help mitigate foot discomfort that heat can intensify. In addition, cooler feet tend to be more comfortable when standing, walking, and running, especially for extended periods. Keeping the feet cool and comfortable can help lessen the fatigue common with high arches. 

Cooler feet are also less likely to suffer from heat issues in the shoe, like sweating and blisters caused by slippage and friction. Keeping the feet cooler can help protect the skin. 

Finally, the insulation found in Blusol insoles also offers extra cushioning and support, which is crucial for high arches. Thus, they provide a dual-purpose solution with temperature regulation and structural support. 

The Best Insoles for High Arches Takeaway

The quest for the best insoles for high arches involves a balance of support, comfort, and specialized features to address the unique biomechanics of your feet. Blusol insoles emerge as the innovative solution that not only offers much-needed arch support but also addresses one of the most common discomforts: heat accumulation in footwear. This combination can significantly enhance foot comfort for people with high arches, especially in warm conditions or during activities that produce foot heat.

When your feet aren’t comfortable, you aren’t comfortable. Whether you spend the day standing on cold concrete or racing across hot pavement, the right insoles can make a big difference. Knowing how long do insoles last and how often you want to replace them can enhance your overall comfort and could provide an edge to beat your competitors. 

Why Replace Insoles?

It’s important to replace insoles for both health and performance. At the top of the list is support and comfort. Insoles in your shoes start to wear down over time. So, they no longer provide adequate support and cushioning. This can cause discomfort, especially if you spend a lot of time on your feet or put a lot of pressure on them. For instance, athletes, runners, and hikers can put a lot of stress on their feet. So do people who stand or walk all day at work. 

A fresh set of insoles can help restore your foot’s comfort above and beyond the comfort your shoes provide. In addition, having the proper insoles in your shoes can address specific foot issues, including flat feet, high arches, or plantar fasciitis. Insoles can be worn to relieve pain and protect the feet from further problems. 

The right insoles can be used to improve foot alignment, which can decrease stress on the ankles, knees, and hips. Insoles can be customized for improved fit and feel of your shoes to fit your activities. They can also help regulate hot or cold conditions. 

Many athletes wear insoles to enhance performance. For example, insoles designed for athletes can improve the fit and stability of the shoe. They may also better absorb shocks, especially during high-impact activities. In turn, this can help reduce fatigue, which can lead to better performance and reduce the risk of injury. 

Another reason to wear insoles is to improve the longevity of your shoes. Insoles can protect the interior of your shoes from wear and tear, sweat, and other factors that degrade the material over time. In addition, insoles can help extend your shoes’ lifespan by absorbing or preventing the build-up of moisture in the shoe.

Take time out to regularly assess your insoles. They do wear out over time. Replacing them when they start to show wear can help keep your feet feeling fine—healthy, comfortable, and well-supported, no matter how much stress you put them under.

Hygiene and odor control can also be impacted by a good set of insoles. Again, managing moisture can help combat the bacteria that lead to odor. This can be particularly beneficial for shoes worn for intense physical activities. 

How Long Do Insoles Last?

How long do insoles last varies. The material they’re made of, how often they’re used, the types of activities they’re used for, and how well you care for them can all affect how long they last. 

As a general guideline, insoles that are worn regularly for high-impact activities (such as running, hiking, or sports) typically need to be replaced every three to six months. If you wear them less often, your insoles may last up to a year. 

Depending on the materials they’re made from, insoles can wear out faster or slower. For instance, foam insoles tend to wear out more quickly than gel or cork inserts.

Instead of relying on a calendar to determine when to replace your inserts, take the time to pull them out of your shoes and assess them. Look for visible signs of wear. This can include flattening of the cushioning, especially around the heel or ball of the foot. Look for any tears or distortions. Most importantly, consider how well they’re performing. Do they provide the same level of comfort or support as when you first got them? If not, it’s probably time to replace them.

Another sign that it’s time to place another order is the odor. If your inserts develop an unpleasant smell that lingers even after they’ve been cleaned, it could indicate they’re harboring bacteria or fungi. Yuck!

In general, paying attention to how our insoles feel and perform is the best way to determine how long do insoles last and when to replace them. If you start to feel discomfort, notice they don’t perform as they once did, or they have noticeable signs of wear and tear, it’s time to get a new set. For example, while BluSol inserts are designed to last under demanding conditions, if your BluSol inserts no longer regulate heat or provide the expected level of insulation against cold, a replacement may be needed. 

What Causes Insoles to Wear Out Prematurely? 

Several factors can cause insoles to break down faster. Material degradation is one of the top reasons. When insoles are made with materials that compress more, they can lose their structure from the pressure and weight. Lower-quality materials aren’t as durable or resilient, so cheaper insoles need to be replaced frequently. 

Regular use, such as wearing insoles daily and walking, running, or standing a lot, can cause them to wear down. The higher the impact, the faster they can wear out.

Feet can also produce a lot of sweat. Over time, the insoles can absorb the moisture, which can cause the material to break down. In addition, it can lead to the growth of bacteria and fungi, which can further degrade the material. The heat from your feet and the elements can also lead your insole to soften, warp, or lose shape, which can make them less effective. 

If your insoles don’t fit properly, this can also wear them down. For example, if they’re too small, they can move around, which can cause them to wear unevenly. Before installing your insoles, it’s important to measure them correctly and ensure they’re trimmed and adjusted to fit your shoes perfectly. 

Another cause of premature wear is using harsh chemicals to clean the insoles, which can break down the material, even if it’s of higher quality. Remember to follow the instructions to properly care for your insoles. 

How Long Do Insoles Last Takeaways

Let’s face it: our feet take a beating. They’re under a lot of pressure—especially for athletes, those serving in the military, or folks who work in emergency services or any other job that requires standing, walking, or even running for hours on end. Ensuring our feet feel comfortable is vital to their health and our overall performance. 

The lifespan of insoles varies based on the material, how much they’re used, and how well they’re cared for. But from time to time, they do need to be replaced to enhance comfort and avoid potential foot problems. 

By investing in quality insoles and managing their use, we can extend their lifespan and, more importantly, significantly improve the comfort of our feet, which extends to the quality of our lives.